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Sources of Folate. Food. Folate is found naturally in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, dairy products, poultry and meat, eggs, seafood, and grains (Table 2) [ 3, 7 ].ntake recommendations for folate and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) of the National Academies (formerly National Academy of Sciences) [ 2 ].
Whole grains, lean protein, beans, nuts, lentils and leafy greens are great sources of vitamin B6. For folate, go for lentils, soybeans and many leafy greens. And donât forget to eat enough protein. This macronutrient is important for cell growth and also provides structure for the hair. Just remember: You canât replace a bad diet with supplements. So itâs better to use a combo approach. Focus on improving your diet and talk to your doctor or dermatologist about vitamins and supplements that may be right for you.